Do These Sleep Supplements Actually Work? (magnesium, apigenin, and theanine) - Rhonda Patrick

In this video, Rhonda covers:
(00:30) Rhonda's "sleep stack"
(02:00) Does magnesium threonate improve sleep?
(04:28) Does apigenin improve sleep? (and good sources without supplementing)
(06:26) Which supplement has the best evidence for improving sleep: magnesium, apigenin, or theanine?
(07:18) Struggle with sleep? This is the number one thing you should try...
(07:46) Can magnesium threonate be taken long-term?
(08:46) Doe myo-inositol, GABA, and glycine help sleep?
(09:41) The most bio-available magnesium supplements
This is a segment from one of our live Members-only Q&As, hosted every month. Wanna join in on the next one and ask Rhonda anything? Sign up here: www.foundmyfit...
Download my FREE Omega-3 Supplementation Guide:
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Studies mentioned:
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onlinelibrary....
pubmed.ncbi.nl...
pubmed.ncbi.nl...

[@FoundMyFitnessClips]

Download my FREE Omega-3 Supplementation Guide: fmfomega3guide.com/

[@brianwnc8168]

I look at apigenin more as an autophagy activator. There are rodent studies demonstrating that epigenin activates autophagy. It would be really awesome Dr Rhonda Patrick if you would put videos out on the array of herbal and supplement autophagy activators. Many of the adaptogenic herbs and mushrooms have research publication demonstrating they activate autophagy in certain cell types. Exercising to boost your NAD+ or taking in NMN and then autophagy activators like appogenin might slowly correct epigenetic damage that begins to fowl up sleep mechanisms. I can't figure out if apigenin helps me sleep from a single dose but taking it over time seems to improve my sleep and health. Thank you for your amazing work

[@gabrielbevan-rt5yl]

One of the, if not the most beneficial thing i've done to help with sleep is cut out blue light exposure in the evening, blue light makes us more alert and awake. I bought some blue light blocking glasses and changed normal bulbs to ones with less or no blue light. In nature the only thing i know of that we get blue light from is the sun, artificial light is a big source of blue light.

[@Sanji_Vinsmoke_69]

You look a lot like nigel farage..

[@Itsme-e5j]

She has a very high level of integrity.

[@DoesNotInhale]

go back to early Covid era circa 2020 if you want to think otherwise about her lol. any of these so called "experts" or "professionals" should always be taken with a grain of salt. do not equate "integrity" with intelligence or vice versa.

[@jjhassy]

she has a high level of aliquat

[@ManlioLoGiudice]

Yes that is why I admire her more than others who are "changing" their mind frequently and according to the "money flow"

[@Joe-kt7zp]

When she is not telling us to eat seed oils 😄

[@TwoFunGuysPodcast]

I’d love a deep dive on caffeine. I’m convinced a lot of ppl could radically change their sleep and overall health by taking 8-12 weeks off

[@JH93688]

Apigenin has definitely benefited my sleep as well as for my mother. Not every single night because we are traditionally bad sleepers but 4-5 days per night the sleep is much better and verified by both sleep watches and in the way we feel

[@AdventureAwaits972]

Great video. I appreciate all you do. Your feedback-videos over the years have significantly improved my sleep and overall health. I will say … that even with great consistency … bed time … putting devices down … stop eating 4 ish hours before bedtime … etc. I still struggled to obtain good REM sleep when averaging 8 ish hours per night I started supplementing with Choline Citrate, Lysosomal Glutathione (…due to G6PD deficiency), PQQ, and COQ10 … and my REM has never been better and more consistently in the 20 ish percent range … always over 1 hr 30 minutes

[@cristhiandecastro464]

You are one of the few people out in this realm that actually cares about people’s well-beings and is not corrupted by pharma interests. Thank you soooooo much for helping people live long and healthy lives. God bless you and your family 🙏🏼😀

[@breakinchico]

Please keep doing these type of videos as long as possible. Really love the overall deep dive into each supplements from an actual researcher and scientist, not the tiktok influencers lol

[@Grumpyoldman666]

Sauna before bed has helped me so much, especially with my osteoarthritis causing me to wake up.

[@imikewillrockyou]

Yeah, if I take a soak in the hot tube in the evening that does help relax me. But Dr. Patrick is still quite young, sleeping problems didn't begin for me until I got into my 50s. However, as long as I'm doing regular exercise I seem to sleep reasonably well.

[@CamQTR]

Anecdotal experiência. I am 70, started sleeping less recently. Fall asleep easily but wake up after 3 or 4 hours. Theanine definitely helps. Sleeping now 6 or 7 hours. If I wake up after 3 or 4 hours, sleep returns quickly.

[@torynichols2413]

I have the same problem, how much do you take if you don't mind me asking

[@CamQTR]

@@torynichols2413 200mg before bed does it for me . Effect is stronger if I take 400mg (2 cápsulas), but I m good with 200mg.

[@thisbaldguylikestogrill647]

9 days ago, you uploaded the video "Should You Supplement With Melatonin?" and talk about all the benefits. You mentioned how much you use and made sure to name the brand that you are using. Was there any incentive to name that brand? Now you stopped taking it. How long were you taking it for, before you decided to stop?

[@mahmodali9394]

WTF I just realized that just couple of days she did a complete video about the benefits of melatonin

[@cristianrosescu2914]

I only watched that exact video 2 days ago. She needs to do an update video to explain why she changed her mind about taking melatonin

[@leonardocorona2617]

understanding the benefits of melatonin doesn't mean you MUST take it.

[@LowHangingFruitForest]

Long heavy rucks are the best sleep supplement.

[@kritsaphongphuthibpaphaisi1509]

I keep record the day that I sleep best for 3 months. Long and heavy physical work help sleep the most.

[@ArthurSavage]

1:50 Note that it is 50mg not 500mg of apigenin.

[@brandonvincent8277]

You know what works wonders? Exercise... Even if you don't work out simply introducing daily walking is enough to fatigue you enough to put you to bed

[@DC27889]

Very true, you really need to work the hell out of your body and see how you sleep. Supplements are good to keep you healthy. You really to be tired to fall asleep in a flash 😊 Love her vlogs, very educational and clear and easy to understand

[@7Archie4]

Those supplements works for me... I'm following that sleep tookit... I feel good and light when I wakeup...

[@stevencole7331]

Nightmares were a common place for me until I learned to work through them and not give them power with my fear . They subsided after that . Now my dreams are very vivid and for me it's like living a hole other reality while sleeping .

[@intelin123]

You enter the matrix in sleep.

[@AmberLee-ev7nr]

I do glycine, l-theanine and Apigenin together. Sometimes I use Saffron in place of the Apigenin.

[@mrwolf750]

...and would you like to share if it helps?

[@AmberLee-ev7nr]

@@mrwolf750 It helps me.

[@mrwolf750]

@@AmberLee-ev7nr Thanks, I just tried apigenin last night for sleep...did not help :(

[@AmberLee-ev7nr]

@@mrwolf750 Did you try glycine, l-theanine and Apigenen together? I have to do all 3 together to work.

[@rem1762]

Magnesium Glycinate absolutely will put you in sleep mode. Taken about an hour before bed.

[@russdr0725]

Strangely has the opposite effect on me. Kept me up! I take it in the morning instead now

[@rem1762]

@@russdr0725 Interesting. Does it calm you in the morning into the day? Or makes you hyper?

[@rredding]

I take magnesium as bisglycinate and add 5 g Glycine to it, us 20 mg Melatonin. For minerals before sleep: Boron (diluted borax solution 5 mg elemental Boron) and then chrome picolinate, zinc/copper, and occasionally manganese. I avoid vitamins C and D3 and iodine before bedtime.

[@FlatStan1l]

Great video, I thought as soon as Huberman came out with that stack that it was quite lacking in evidence. I've tried a few of them and do notice subjective improvements but was surprised Huberman picked them without evidence. Taurine at around 6 grams really makes me sleepy too and is cheaper to buy in bulk

[@Shadowjedi007]

Hi Rhonda , could you please do a segment on Iodine. Thanks.

[@nicholas5396]

Try TMG (Trimethylglycine) for sleep. HRV increases, resting HR goes down, and deep sleep way up.

[@wendylpa]

Interesting, thx for the info! Do u prefer a certain brand?

[@nicholas5396]

@wendylpa amazon has a bunch. As long as it's a company you trust should be good.

[@ivanandreevich8568]

Heat stress reduces my sleep quality significantly. It raises my minimum heart rate by a few beats. Around 3 hours before sleep.

[@antoniohardy5981]

I've noticed the same thing with elevated heart rate and body temp.

[@cristianrosescu2914]

10 days ago you published a video talking about the many benefits of melatonin and that you take 10mg of melatonin. Please do an update video on why you stopped taking it even though it has benefits for the brain

[@DaveG-qd6ug]

Thank you Rhonda !! I have tried all of these and none had any effect. I do take magnesium citrate though and if I stop I get anxiety.

[@paulstevens1493]

Same, no effect for me

[@Fe-gb3bn]

I have very strong chronic insomnia, apigenin is by far the best thing I've found to help me. I take 100mg.

[@drrettner]

Several years ago I bought some fresh chamomile at the witches market in La Paz, Bolivia. Usually chamomile is relaxing, this chamomile was very potent it knocked me out it .

[@Ghound]

What’s your take on ZMA effecting sleep? When I take ZMA I usually get a deeper sleep.

[@juliahello6673]

The big question for me on sleep supplements is do they have an effect the next morning? I used to take a bunch and I was sleepy through the middle of the next day.

[@stratocaster1986able]

I've have had severe chronic insomnia for 20 years, and after trying 50+ different supplements, I can whole-heartedly say, that not ONE of them worked in the slightest.

[@ausmark24]

Have you tried alprazolam?

[@laurelnickels7066]

Take a look at the work of Doris Loh. She seems to think ( with much study) that melatonin is a great antioxidant. I take 5 to 8 mg and also some magnesium. Works great!!

[@muleface1066]

If you want to take melatonin for antioxident affects, it makes sense to take it before bedtime.

[@EricDBrown]

My personal experience (understanding YMMV): Magnesium: does nothing for my sleep Apigenin: does nothing for my sleep L-Theanine: 600mg (200mg x 3)... HOLY MOLY! I think that song 'Mama Said Knock You Out'... this is what Mama gave you to do so.

[@fabianbrites]

Perfect timing. I'm about to go to bed (Japan timezone)

[@freshtoast3879]

Goodnight.

[@nsiebenmor]

I've tried all the supplements. Real insomnia is not a supplement deficiency it's 100% mental. Everyone telling you magnesium or whatever else is going to knock you out is either a grifter or has never had consistent insomnia.

[@msplateaugal]

I find that 10g of taurine makes me sleepy, so I now take it before bedtime. Any studies on this?

[@DrBrianSavage]

Is magnesium theonate the same as magnesium threonate?

[@vagabondcaleb8915]

Attia recommended phosphatidylserine as well for the decrease in cortisol. Ashwagandha is usually recommended for the same reason. Although cortisol is also important in certain sleep cycles...so...maybe don't take sleep aids all the time.

[@captaincommodore8901]

theanine makes vivid dreams thats cool

[@craighoover1495]

The FDA recommends that you consult with your doctor about any supplement BEFORE you take them.

[@kevinstarski1598]

Should I consult with my doctor before I go get a burger, fries and a shake?

[@DCGreenZone]

Apigenin, and even more so, Liposomal Apigenin has far more applications that being a sleep aid.

[@minkmindy]

I love my hot tub for sleep . melatonin actually gives me night terrors. So odd to me. I think hormone imbalance causes many sleep issues too?

[@adamcraig1468]

Hubermans stack is pretty weak tbh lol

[@tejiyo]

Is it okay to take melatonin regularly?

[@sgtaneja]

For me its glycine, threonate, folate, potassium, theanine , citrus bioflavonoids, tryptophan when used in rotation.

[@mikeskordynski]

You’re swallowing a whole pharmacy every night lol

[@sgtaneja]

@mikeskordynski lol not every night, just couple of em and used in rotation...not all at once ....and this "pharmacy" gives me wonderful sleep ....lol

[@p.s.3020]

​@@sgtanejaWhat can I combine every day? The glycine and the threonate ?

[@sgtaneja]

@@p.s.3020 For sleep - Glycine, Folate/methyl B complex, magnesium theeonate, theanine, cdp choline, myo Inositol.

[@tommartens3731]

Are heat shock and cold shock proteins one and the same?

[@richspizzaparty]

Why is Rhonda never on JRE any more? She used to be on all the time.

[@sepertude]

Could you please review Douglas Labs Ultra Preventive X?

[@musiccreation1198]

Interesting. Chamomile tea, in my experience, has not been remotely as effective in improving my sleep as using Mag Threanate. Possibility of placebo accepted.

[@louisebarnard2869]

I have tried everything....and nothing works ..... recovering addict so i really don't want to get any scripts to help with my insomnia......i never use to battle with insomnia only as i got older (45) taking the L-thyninine t-nite .... please work cause next stop is script....

[@xXxSynthxXx]

Thing is id love to have both but not all of us are rich and have access to a freaking hot tub let alone a sauna let alone 3 hours to blow before bed must be nice to be loaded. I just do my best that's all i can do.

[@wimkrol2233]

I tried theanine. My sleep was worst than ever. A waste of money for me.

[@James-mk8jp]

should've asked huberman given that he promotes all 3 of these

[@GregMacDougall-m3n]

HAVE'NT, YOU HEARD OF ''VALERIAN ROOT?''. IT'S THE FIRST HERBAL SUPPLEMENT I STARTED USING BACK IN 2010. VALIUM IS A SYNTHETIC CHEMICAL WITH A SIMILIAR CHEMICAL MAKE UP. THE NAMES 'VALERIAN'' AND ''VALIUM'' ARE VERY SIMILIAR. I'LL STAY ORGANIC. P.S. THE STRONGER AND MORE PUNGENT THE SMELL THE BETTER THE QUALITY.

[@Stirner219]

The best hack for good sleep, is a moderate breakfeast (carbs+protein but low on fat). This properly shifts or maintains your circadian rhythm. My fav. is refrigerated oatmeal cooked the night before. Just add 10g of protein powder, ½ a chopped apple and some nuts or seeds. 35gram of oatmeal to 0,3L of water (yes, it can soak up that much water ez). The next best hack, is to wait 90minutes with coffee to allow the body to clear out melatonin. It makes me a better human being, when i do that. Otherwise i'm in constant zooombie mode during the day. ... and thanks for you vids :)

[@Stirner219]

By oatmeal, I mean cooked in a pot or pan with a lid.

[@RickLindstrom]

Apigenin has a half life of 4 days. If it really worked taking it once would help you sleep all week. (However it is a CD38 inhibitor so it might promote NAD levels which might improve general health.)

[@driggerfireon5760]

Hey Rick I got it right - 4 days . On e 50 mg induced strong efx of sedation for 4 days - sleep day night - for hyper sensitive individuals. Plus some distorted mood glitches. Very interesting supplement. Some do well on it. .

[@semacaa]

What kind of health it's this if you have to take supplements like crazy, that's to much.

[@AmberLee-ev7nr]

GABA does nothing for me.

[@Hitchenz]

Matthew Walker said no :)

[@wread1982]

You and Andrew should do studies on these supplements instead of just reading other peoples studies. I think a scientist should do actual scientific work

[@highdesertjohn]

I have never heard of this story. Just...wow!

[@JTD472]

I recommend hot shots of 30mg if Oxymorphone with 15-20 mg of diazepam

[@philmcrackinnow]

I can tell you from personal experience, they don’t work for insomnia.

[@klalakomacoi]

christ almighty - who has the time for 2 hours of heat stress before bed each night?

[@lionblood2025]

Cannabis/CBD THC Edibles are best for sleep

[@adamcraig1468]

Terrible for sleep quality

[@Tom-vh6jx]

For occasional use, Camino sleep gummies will knock you out. But smoking/vaping/edibles before bed will lead to really low quality sleep and it can become addictive-speaking from experience. Bad advice.

[@lionblood2025]

@@adamcraig1468 for you maybe, for most people not

[@richspizzaparty]

1/2 of a cbd/thc gummie knocks me TF out. Took a while to find the right brand. Sleep quality is not a problem as I sleep through the night and wake feeling refreshed. You gotta find your dose.

[@Sanji_Vinsmoke_69]

You look a lot like nigel farage..

[@justindobner1823]

*lip smack*

[@nikolasweischner3560]

I seriously appreciate any vid you put up but the lip smacking has to stop lol

[@unicorndiva1357]

She seems full of herself

[@cb5528]

Night terrors ?

[@DaveG-qd6ug]

If you take melatonin STOP ! Mine ended completely after I eliminated it.